Diet determines whether you get diabetes not genetics according to new study

The number of people diagnosed with diabetes in the UK has quadrupled from 1 to 4 million over the last 10 years and is estimated to rise to 5.3 million by 2025. Type 2 diabetes in particular has been growing at a particularly high rate and is now one of the world’s most common long term health condition.

Diabetes is associated with premature aging, peripheral neuropathy, eye problems and death from heart disease, stroke, cancer and many other degenerative illnesses. Many people blame their family tendency to get diabetes rather than themselves. A new study from Finland published this week, however, showed that nurture very much trumps nature when it comes to diabetes. 

The study, involving dietary questionnaires, split 1600 participants into two groups: healthy and unhealthy. The healthy group eat more vegetables, fruits, fish, poultry, whole grains, unsweetened and low fat yogurt and potatoes. The unhealthy group tended to eat foods high in fried potatoes, processed meats, baked sweets and candy, refined grains, high fat and sweetened dairy products, and ready-made meals.

The participants where people who had not previously been diagnosis with established diabetes. They underwent assessments which picked early type 2 diabetes called a glucose tolerance test as well as a blood measurements for insulin levels. Their genes where also examined for 76 genetic variants that are known to be associated with diabetes.

Not surprisingly there was a 30% higher risk of diabetes in the "poor diet' group. What was intriguing and new for this study, however, was that whether a person developed diabetes or not, was independent on whether they had a genetic risk for diabetes. Put another way, if you are born with an increased genetic risk of diabetes, although you are more likely to get it than someone who has the same lifestyle, you can completely mitigate this risk with a healthy diet. 

These results hopefully will reassure people with a family history of diabetes that they can empower themselves to prevent this deliberating disease. 

How to protect yourself against type 2 diabetes

In summary, these are the dietary and practical lifestyle tips to help you reduce the risk of developing diabetes.

Avoid sugary foods and drinks

Foods such as these are high in calories as they are generally not satiating (make us feel full). We, therefore, carry on consuming them even when our body has had enough calories leading to excess weight gain. They also have a high glycaemic index (GI), causing blood glucose levels to increase rapidly. This stimulates insulin release by the pancreas, which promotes the storage of glycogen in the liver and eventually fat in the tissues. The initial high sugar levels tricks the body into thinking it has eaten a very large meal, so it overproduces insulin, which then causes sugar levels to drop, quite dramatically, which in turn stimulates hunger and fatigue. Over time these high peaks in insulin leads to insulin resistance and diabetes.

Increase exercise and avoid sedentary behaviour

In western societies, the vast majority of people are too sedentary, so many of the calories they consume end up being stored in the body as fat. A good target is two and a half hours of moderate-intensity aerobic activity, such as running, cycling or fast walking, every week. Ideally, try to exercise first thing in the morning, before breakfast, even if only for 20 minutes. This means the stomach is empty, so the body has to use energy from stores in the liver and fat tissues. It also extends the period of overnight fasting which has been linked to a lower diabetes risk.

Eat more whole foods and fibre and less processed high-calorie foods

Processing foods, often high in fat and sugar, have the  bulk and fibre removed reducing the need for chewing and allows them to be absorbed more quickly. Whole foods such as wild rice and whole meal bread which have to be chewed more have more bulk and fibre, making them slower to eat and more satiating, without increasing the calorie content 

Enhance your gut flora

An unfavourable profile of bacteria in the gut, known as dysbiosis, contributes to a state of stressful chronic inflammation, leading to low mood and fatigue, which demotivates individuals from pursuing exercise and eating less. Measures to improve gut health such as increasing dietary intake of fermented foods including live unsweetened yoghurt, miso, kimchi, kefir or sauerkraut, and in some cases, taking a good probiotic supplement, would be a very sensible option. 

Avoid snacking between meals

Hunger has become an unacceptable sensation in western societies, but it should be embraced, because this is when weight starts falling off and insulin levels drop. The fall in blood sugar that occurs when we’re hungry triggers the breakdown of glycogen in the liver and the conversion of triglyceride fats into fatty acids and glycerol to be used for energy. Instead of grazing throughout the day, it is best to have a meal and allow it to digest completely before the next one. If you do feel hunger pangs, try drinking water, going for a brief walk or occupying yourself with an activity to help take your mind off food. 

Eat more phytochemical rich spices, herbs and blueberries

A combined analysis of massive studies has confirmed that people with higher intake of phytochemicals had a lower incidence of T2DM compared to others with the same demographics and risk factors. Phytochemicals rich foods are often high in pulp and fibre which help gut mobility and act as prebiotics reducing dysbiosis. Phytochemical rich foods also slow the glycaemic index of carbohydrates, improving insulin sensitivity. It is widely recognised that receptors in the stomach interact with capsaicin, a phytochemical responsible for the ‘heat’ in chillies, which helps with reducing calorie intake by signalling a feeling of fullness. Green tea, rich in catechin polyphenols help control appetite and encourages the formation of the more healthy brown fat cells, and inhibit fat absorption from the gut. Blueberries and pomegranates are rich in phenolic acids and anthocyanidins, which have been shown to switch on fat metabolism and encourage weight loss even when the same number of calories are being eaten. 

Extend the overnight fast

The best evidence of effective fasting comes from a study that evaluated a large cohort of women who had completed initial cancer treatments. The researchers discovered that those who adopted early dinners and late breakfasts, leaving 13 hours between the meals (without intermediate snacking), lost significantly more weight, had lower levels of glycated Hb (a marker of glucose control) and lower inflammatory markers. What’s more, after five years, they had a 36% lower risk of breast cancer recurrence.

In conclusion, avoiding diabetes will reap enormous benefits for overall well-being, the risk of chronic disease and early death. It is harder for people with a genetic susceptibility but this data suggest they can reduce their risks, to the same as the next person, with a healthy diet. As well as keeping the weight down and eating less sugary foods, it is important to be aware of the other factors such as improving gut health, eating phytochemical rich foods, extending the overnight fast and exercising on an empty stomach.